The Middle Distance Triathlon in Montréal is a masterclass in speed, precision, and endurance. With its calm 1.9 km swim in the iconic Olympic Basin, lightning-fast 90 km bike laps on the world-famous Circuit Gilles-Villeneuve, and a flat, scenic 21.1 km run steeped in Olympic history, every second counts. Our Intermediate 24-Week Middle Distance Triathlon Training Plan is engineered to give you the fitness, confidence, and strategy to excel on this unique course—especially for the dedicated 40+ triathlete aiming for Age Group success.

✅ Course-Specific Swim Preparation – Build open-water confidence while perfecting technique for Montréal’s smooth, predictable swim. Drill sessions and pacing strategies help you maximize efficiency from the rolling start to T1.

✅ Power-Driven Bike Sessions – Replicate the fast, technical demands of the 21-lap F1 circuit with indoor trainer intervals and outdoor tempo rides. Learn to manage effort while respecting the 12-meter draft zone and 25-second pass rule.

✅ Run Pacing for a Flat Half Marathon – Structured brick workouts simulate the quick bike-to-run transition, training you to hold steady splits across 4½ laps on race day’s flat terrain.

✅ Athlete Focus – Optimized recovery protocols, mobility work, and strength sessions reduce injury risk while improving race-day resilience.

✅ Progressive Structure – Starting at ~7 hours per week and building to ~12, the plan integrates Heart Rate & Power targets for precise training, compatible with Garmin and similar devices.

✅ Expert Guidance – Includes personalized email coach support, so you can adapt sessions, troubleshoot, and fine-tune your approach for peak performance.

From VO₂ max intervals to race-pace simulations, every session is strategically placed to align with the demands of Montréal’s Middle Distance Triathlon. Whether it’s swimming smooth in the Basin, pushing power on the circuit, or running strong on the Olympic grounds, this plan prepares you for every challenge.

🏆 Your podium-ready season starts here. Commit to your Middle Distance Triathlon success today with the proven 24-week plan built for dedicated athletes complete with expert support every step of the way.

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